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Fish Pose

Traditionally Fish Posture is performed with the legs in Padmasana. Since Padmasana is beyond the ability of a lot of beginning pupils, below we ‘ll function either with the knees bent, feet on the Flooring, or with the legs directly pressed against the floor.

(mot-see-AHS-anna)

matsya = fish

Fish Posture: Detailed Instructions

Lie on your back on the floor with your knees curved, feet on the flooring. Inhale, lift your hips slightly off the floor, and glide your hands, hands down, listed below your buttocks. Then relax your buttocks on the backs of your hands (as well as do not lift them off your hands as you perform this present). Make sure to tuck your forearms and also elbows up near to the sides of your torso.

Inhale as well as press your forearms and also elbows firmly versus the flooring. Next press your scapulas into your back and also, with an inhale, raise your upper torso and also head away from the flooring. Release your head back into the flooring. Depending on how high you curve your back as well as lift your chest, either the rear of your head or its crown will certainly relax on the flooring. There must be a very little amount of weight on your head to stay clear of grinding your neck. (For even more concerning this, see the Beginners Tip listed below.)

You could maintain your knees curved or correct your legs out onto the floor. If you do the latter, maintain your upper legs active, and press out through the heels.

Stay for 15 to 30 secs, breathing smoothly. With an exhalation reduced your upper body and also visit the flooring. Draw your thighs up right into your stomach and squeeze.

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Pose Information
Sanskrit Name
Matsyasana
Pose Level
1
Contraindications and Cautions
  • High or low blood pressure
  • Migraine
  • Insomnia
  • Serious lower-back or neck injury
Modifications and Props
The backbending setting in Matsyasana can be hard for beginning students. Do the position with your back supported on a heavily rolled covering. Make certain your head relaxes comfortably on the flooring and also your throat is soft.
Deepen the Pose
To enhance the challenge in this present, move your hands out from underneath your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms outstretched and also fingertips directing toward the ceiling.
Theraputic Applications
  • Constipation
  • Respiratory ailments
  • Mild backache
  • Fatigue
  • Anxiety
  • Menstrual pain
Preparatory Poses
While Sarvangasana isn’t really exactly a primary pose, Matsyasana is commonly sequenced as a counter-pose after Shoulderstand. Other preparations for this posture could consist of:
  • Baddha Konasana
  • Bhujangasana
  • Dhanurasana
  • Salabhasana
  • Setu Bandha Sarvangasana
  • Supta Virasana
  • Urdhva Mukha Svanasana
  • Virasana
Follow-up Poses
  • Gomukhasana
  • Setu Bandha Sarvangasana
  • Supta Virasana
  • Ustrasana
  • Virasana
Beginner’s Tip
Beginners occasionally strain their neck in this position. If you feel any discomfort in your neck or throat, either lower your chest a little towards the floor, or place a thickly folded up covering under the rear of your head.
Benefits
  • A typical text that Matsyasana is the “destroyer of all illness. ”
  • Stretches the deep hip flexors (psoas) and the muscle mass (intercostals) between the ribs
  • Stretches as well as stimulates the muscles of the belly and front of the neck
  • Stretches and also boosts the organs of the stomach and also throat
  • Strengthens the muscle mass of the top back and rear of the neck
  • Improves posture
Partnering
A companion could help you obtain a feel for the motion of the scapulas in this present. Do the pose. Have your companion stand straddling your pelvis. She needs to after that lean over and also spread her palms on your scapulas, pressing them firmly versus your back. But make certain that she does not pull you any type of further right into the back bend, she ought to only support the scapulas versus the back torso.
Variations
As discussed above this present is typically carried out with the legs in Padmasana, a setting that’s beyond the capacity of even several skilled trainees. Right here’s a challenging variant of the posture as defined over. Carry out the position with the legs straightened out on the flooring, as defined in step 3 above. Then with an exhalation lift the legs off the floor to an angle of 45 levels loved one to the floor. Hold for 15 to 30 seconds, pressing actively with the heels. Ultimately lower the legs to the floor with an exhalation, as well as lay the torso and head on the floor.


This post first appeared on Yoga And Meditation, please read the originial post: here

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